Throughout your training, you should strive to build as many physical qualities and functions as possible, as well as create recuperation periods in which you may engage in activities that will assist your muscles to achieve their optimal level of rejuvenation. When it comes to the muscles themselves, there are various techniques to assist the body to heal better, but stretching is possibly one of the most beneficial routines. In this brief tutorial, we’ll go through the whys and hows of stretching so you can include it your daily practice.
Static Stretching
This is without a doubt the most well-known sort of stretching that most individuals do when they stretch.Static stretching helps you to strengthen your muscle’s flexibility to the point where you can go beyond what it can do now.
The method for performing this sort of stretching is straightforward: begin in a comfortable position and progressively stretch the targeted muscle area.You maintain the position for up to 20 seconds once you’ve reached the limit of your current range of motion.
After the 20-second static stretch, gently return to the starting position, relax a bit, and repeat the process – gradual stretch, hold, slowly return to starting position. The progressive stretch should be well-controlled and result in a pleasant, relaxing sensation in the working muscles, rather than severe aches. If you’re in discomfort, it’s most likely because you didn’t stretch properly or went beyond your current level of flexibility.
Dynamic Stretching
Dynamic stretching, which comes in second to static stretching, comprises controlled, dynamic motions that gradually increase the force applied to the joint and its muscles. This sort of stretching also involves a lot of contraction of the opposing muscle group, which helps the stretched muscle relax even more.
As an example, in the most popular hamstring stretch, you would flex your quadriceps at the bottom while the hamstrings are fully stretched. In that posture, the more you engage your quadriceps, the farther your hamstring will stretch.
Because the stretched muscle group interacts with its opposing muscle group, dynamic stretching is typically safe. It is significantly less likely to overstretch and cause damage.
Ballistic Stretching
Finally, there’s ballistic stretching, which entails a more dynamic, faster movement throughout the stretching phase.
This allows you to stretch each muscle group well beyond its existing limits before returning to the starting position. Unlike the other two, this sort of stretching does not significantly improve flexibility, but it does help the working muscle group contract more forcefully.